Keeping a healthy diet plan
Posted on September 8, 2013 by john in Weight loss and diet plans
Keeping a healthy diet plan are those that will guide you on proper diet plan that includes all the basic ingredients such as protein, vitamins , minerals , etc. in adequate amounts for your body. Will be able to offer advice on how to reduce their calorie content and complement to other alternatives , Keeping a healthy diet plan you can always expect to be fit and in full control of their body weight.
These diet plans are mostly associated with the problems related to fat if you are overweight , a healthy diet becomes an important part of his life. While continuing , you might come across some difficulties at first, but once you overcome them, you realize how your life and health will have a positive spin . Abstaining yourself from your favorite dish or dessert may seem difficult at first, but once you start with your plan, you will find many alternatives that will eventually satisfy your palate. In addition , you will realize that healthy diet plans not only solve your weight problems. Keeping a healthy diet plan help to overcome many other diseases like cholesterol , heart problems , etc.
How to make a healthy diet plan
Most healthy eating plans are more or less the same pattern . First on the list is breakfast really is the most important meal of the day and should have enough carbohydrates to supplement energy for the day . Carbohydrates are the source of energy in our body. corn flakes, a little fruit juice and a source of protein as an egg can start your day !
Reduce heat food consumption , switch to margarine instead of butter. Cook low fat foods such as olive oil or canola oil . Avoid soft drinks and ice cream, as they are very high in fat, but if your alternative low fat content are available , you can change. The green you go, the better. Try to reduce your consumption of red meat heavily and instead , go for more green vegetables . The chicken meat is always better than any other red meat . If not taken care of this, their diet plans are upset and that could hinder your chances of becoming fit. While you are on your diet plan suggests that drinking lots of water. Water acts as a detoxifying agent and regulates to eliminate all waste from your body through urine or sweat. Do not drink too much coffee or tea , as these contain caffeine and nicotine that your body is dehydrated greatly.
Keeping a healthy diet plan
To get a good weight and good nutritional health is important to consider the following headings ;
The diet should be varied, healthy , balanced and prudent to moderate .
Keeping a healthy diet plan. The first condition for the correct diet is nutritionally balanced to be present in her energy ( Kcal ) and all the necessary nutrients in the right amounts and sufficient to meet the nutritional needs of each person and prevent deficiencies. This is achieved by choosing a varied diet that includes foods from different groups: grains, fruits , vegetables , oils, dairy, meat , fish , eggs , sugars , consuming all in moderation in order to maintain proper weight and avoid obesity and its consequences.
Balancing food intake means getting enough , but not too much, of each type of nutrient. No need to remove from the favorite foods , if the size of the portions we consume is reasonable. No foods “good” or “bad ” , are diets that are good or bad. Any food can fit to lead a healthy life , always keep in mind that moderation and balance for Keeping a healthy diet plan.
The second important criterion when choosing or designing a balanced diet is that it is not only healthy and nutritious but also palatable , ie eat fancy food and that includes those who are used to eating .
At present , the main problem and developed objective is to combat and prevent the development of chronic diseases ( cardiovascular , obesity , diabetes , some cancers , osteoporosis , etc. . ) , Due in large part, from excessive or
unbalanced consumption of certain foods and nutrients. Therefore, balanced diet will be one that will also contribute to prevent chronic diseases , ie , that which results in a lower total mortality and increased life expectancy.
Diets that are best suited to the objectives to be met are those balanced diet based mainly on food consumption of plant, using sparingly animal foods . Ultimately , maintain and promote
Mediterranean diet , ie , increase the consumption of cereals, fruits , vegetables
and legumes for their contribution of complex carbohydrates , fiber , antioxidants (nutrients and non-nutrients ), minerals and vitamins. Include fish in your diet - leading suppliers of polyunsaturated fatty acids n-3 family , olive oil - for their contribution of monounsaturated fatty acids and moderate consumption of meat and animal fats and hydrogenated . The Mediterranean diet , may therefore be a good example of prudent and healthy diet : that in addition to being healthy, nutritious and palatable , helps prevent chronic diseases related to keeping a healthy diet plan .
The benefits of a balanced diet are not limited to nutrient content , but also provides other nutrients - factors - not protection against oxidative stress
and content carcinogenesis especially in plant foods , called phytochemicals .
The proper distribution of meals throughout the day
We know that diet is important what foods we eat after a day and in what quantities. What many do not know is that it is very important how we distribute the intake throughout the day. It is important to distribute the total kcal per day in 4-5 shots / day. This allows you to keep blood glucose levels more or less stable , made important in diabetic patients. In many cases , this will prevent possible eating or snacking between meals , because the body will feel satiated throughout the day. At the same time avoid the body feel scarcity and lowering the metabolic reactions and using less energy .
Breakfast is a very important decision , as it helps to achieve a correct cognitive performance in school work and in daily work .
During dinner you should try to choose foods that are easy to digest , such as cooked vegetables , soups , fish or dairy to have an undisturbed sleep for difficult digestion .
Perform regular physical exercise
The weight varies between individuals and depends on many factors, such as gender , height , age and heredity .
Excess body fat results when you eat more calories than you need. This excess calories can come from different sources - proteins , fats , carbohydrates or alcohol - but fat is the most concentrated source of calories.
Physical activity intensity whatever facilitates energy expenditure and , therefore, the diet helps in reducing weight. It also helps to maintain muscle mass .
The physical exercise regularly also produces a greater sense of well being. Recent studies have highlighted the importance of physical activity in the management of anxiety , stress and improving self- esteem. The exercise has an antidepressant effect .
People who are active generally have lower risk
degenerative diseases , especially cardiovascular disease , hypertension , stroke , osteoporosis and perhaps non-insulin- dependent diabetes .
The effects on metabolism are well documented. Physically active people have higher blood levels of HDL - cholesterol. They are also particularly effective metabolizing glucose and controlling blood concentrations .
Physical exercise also stimulates bone formation and inhibits bone loss. Bone mass in some areas of the skeleton is significantly higher in athletes than in sedentary people. In childhood and adolescence , physical exercise can increase peak bone mass , very important to limit further bone loss in adults. In the pre and post menopause , exercise done regularly can promote the maintenance of bone mass and reduce the risk of fractures in osteoporosis.
Drink plenty of water and reduce consumption of salt
Water is essential for the maintenance of life and helps reduce constipation and normalize intestinal transit. The recommendation in the consumption of water is a half liter or two a day , considering that this recommendation should be increased during and after the completion of high intensity exercise , as well as in situations of pregnancy and lactation.
Salt (NaCl) is composed of sodium and chloride. Sodium is a nutrient that is found naturally in many foods. Both are important in helping the body maintain fluid balance and regulate blood pressure.
An excessive and prolonged consumption of salt has very harmful effects to our health : water retention (with consequent weight gain and more work to heart, liver and kidneys) , risk of hypertension and worsening of symptoms associated with diseases coronary , liver and kidney .
For this reason , besides trying to avoid over-salted food products , must be controlled much the amount of salt you add voluntarily to the food we prepare . This uses healthy cooking herbs and spices , which add aroma and flavor without increasing sodium level , test them first spice , taste the food , and then , only if required , add a little salt .
Fermented Alcoholic Beverages : Wine and beer
Fermented beverages such as wine , beer , champagne or cider , can be consumed in moderation and should be a personal choice and responsible because it reduces the risk of cardiovascular and some other diseases protects . They are also an important source of vitamins , minerals and natural antioxidants .
For many people who start dieting, alcohol is dispensed , along with sweets , the looks of it they find most difficult to respect , but how many calories does a drink alcohol ? From the volume of the drink ( in ml or cm3 ) and alcoholic strength and by the following formula ;
For example , a cup ( 90 milliliters ) of a rum 38th, has 239 kcal , and a glass ( 150ml ) of red wine of 12 ° , would 126 Kcal .
We know that alcohol calories are not at all negligible. So if in addition to own alcohol calories add up those for other ingredients ( the tonic for a gin and tonic , coke or a Free Cuba ) , then this could mean a 1000 Kcal when consumed three of these combined.
It is for this contribution , besides the fact that they are “empty” calories without nutrients, they are so limited in the realization of a weight loss diet .
Moderate consumption of fats
Fat is essential to enjoy a good health because part of the composition of cell membranes and nuclear structures . Fats provide a source of immediate energy , and thanks to them the body can absorb , circulate and store fat soluble vitamins A , D , E and K. Foods high in fat are necessary because they provide the ” essential fatty acids ” that the body is unable to manufacture.
Still, fats and oils should be eaten in moderation because of their high caloric intake .
They are much healthier vegetable fats , especially olive oil , so they are preferable to animal fats .
However , excessive consumption of fat, especially saturated fat , can have adverse health effects , such as overweight , high cholesterol, and increased risk of heart disease and some cancers. Therefore, we must limit the consumption of saturated animal fats found in meats , sausages , pastry and bakery and dairy fats .
The best advice for a healthy diet is to limit the amount of fat in the diet , especially unsaturated fats, but not eliminate them entirely . Most dietary recommendations are that less than 30 % of the total daily caloric intake come from fat and less than 10 % saturated fats. Keeping a healthy diet plan
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